For the ultimate installment of our sequence of Consuming Wholesome on a Price range, NTI grad Kate Sheets is making our penny-pinching scrumptious. This meal plan and purchasing listing make it doable for a household of 4 to eat for $215 in per week utilizing entire meals – assuming you could have a pantry stocked with typical spices and oils. With a purpose to maximize cooking time, this meal plan suggests cooking on Sunday, Monday, Thursday, and Friday. Tuesday and Wednesday are put aside for leftovers. Primarily based on the calls for of your schedule, you may change any day to be the cooking or leftover day. In case you have too many leftovers and don’t anticipate ending them inside the week, be certain that to freeze them for future use.

Meal Plan



Breakfast– Frozen berries, oatmeal with grass-fed collagen powder or veggie protein (walnuts or seeds)

LunchBurrito bowl with cod

Dinner– Hamburgers with lettuce wrap/bun, frozen broccoli, Oven potato fries


BreakfastVeggie Egg Muffin

LunchCobb salad with lettuce, avocado, tomato, grilled hen, olive oil

Dinner– 4oz. meat, fish or veggie protein (tempeh), Cauliflower (steamed or baked), Baked candy potato


Breakfast– Smoothie (1 cup frozen berries, 2 cups spinach, 4 cups coconut milk, 4 scoops collagen or veggie protein)

LunchVegetable soup, Easy Mills crackers, hummus

Dinner– Tuna, hen salad, or Chickpea salad in lettuce wraps

Wednesday – eat Monday’s leftovers

Thursday – eat Tuesday’s leftovers



BreakfastChia pudding with berries

Lunch– Charcuterie board (olives, cheese, crackers, carrots, hummus, hard-boiled egg)

DinnerTacos with hen fish, shrimp, meat, or veggie in lettuce wraps or tortilla


Breakfast– Scrambled eggs, leftover greens

Lunch– Taco leftovers

DinnerVegetable Stir Fry, heated frozen cauliflower rice

Fresh vegetables at the store

This purchasing listing encompasses the substances vital for the above meal plan. To optimize each greenback when selecting to purchase natural, think about checking unit prices and brands, in addition to the Dirty Dozen and Clean Fifteen lists for pesticide ranges in sure produce. This video provides some nice recommendations on store properly on a finances.

Purchasing listing:

  • 1 dozen Pasture-raised Eggs
  • 2 gallons natural almond/coconut milk
  • 5 b.Hen (8 4oz. servings)
  • Tempeh (natural)
  • Cod (wild caught)
  • 1lb grass-fed floor beef (for hamburgers)
  • Grass-fed collagen powder
  • Veggie broth (natural)
  • 2 Easy mills Crackers
  • Hummus (natural)
  • Chia seeds (natural)
  • Can coconut milk (natural)
  • Can tomato (natural)
  • Can inexperienced beans (natural)
  • 2 cans black beans (natural)
  • Can corn (natural)
  • Can tuna (pole/line caught)
  • Salsa (natural)
  • Massive bag frozen berries (natural)
  • Frozen broccoli (natural)
  • Small Greek yogurt
  • Butter (natural)
  • Frozen cauliflower rice (natural)
  • Metal cuts oats (natural)

Produce (natural):

  • Garlic (can substitute garlic powder)
  • 1 bag carrots
  • Lettuce (for wraps)
  • Tomatoes
  • Zucchini
  • 1 bag kale
  • Lime
  • 2 avocados
  • Cauliflower
  • Broccoli
  • 5 Candy potatoes
  • Potatoes
  • Purple onion
  • Spinach
  • 2 Purple peppers
  • Yellow pepper
  • 1 container Mushrooms

For extra ideas and methods to maintaining a healthy diet on a finances remember to learn Part One: a Chef’s View, and Part Two: From the Alum of this series. You can too discover ways to stretch your meals finances by properly storing produce to prevent food waste.


Concerning the writer: Lisa Driscoll is a scholar at NTI’s Nutrition Therapist Master Program. Having studied journalism and vocal efficiency in undergrad, she enjoys utilizing her voice to share the advantages of dwelling a holistic, built-in life-style in writing. Yow will discover extra of her writing within the Baltimore Sun, Classical Singer MagazineCapital News Service, and FOCUS blog.

About Vitamin Remedy Institute’s Holistic Vitamin Certification

NTI is dedicated to creating optimum wellness via vitamin training.  Are you interested by studying extra about incorporate nutrient density into your eating regimen?  Attend an informational webinar to be taught extra about turn into a Vitamin Therapist Grasp and switch your ardour for wholesome consuming right into a profession.


Flat Lay Photography of Three Tray of Foods by Ella Olsson from Pexels

Stainless Steel Spoon Beside Clear Glass Jar by Nataliya Vaitkevich from Pexels

Mexican Tacos with Salsa by ROMAN ODINTSOV from Pexels

Vegetables Stall by PhotoMIX Company from Pexels